Sub Station II Seed Oil Report Card
Based on our menu research, Sub Station II cooks with: Soybean oil (present in mayo and 'All the Way' oil dressing; soy listed as allergen across nearly all items); no frying — sandwiches are cold-prep or grilled/steamed. Across the 96 menu items we analyzed, it averages 5.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Sub Station II fry in? The full answer
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Safest Orders at Sub Station II
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
| Item | PUFA |
|---|---|
| Garden Salad with Cheese | 0.3g |
| Ham, Capicola & Cheese Sub - Regular | 1.9g |
| Ham Sub (6") | 2.0g |
| Ham & Cheese Sub - Regular | 2.0g |
| Corned Beef & Cheese Sub - Regular | 2.0g |
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Build my orderWhat to Avoid at Sub Station II
| Item | PUFA |
|---|---|
| Tuna Salad & Cheese Sub - Large | 26.0g |
| Chicken Salad & Cheese Sub - Large | 25.6g |
| Tuna Sub (12") | 21.0g |
| Bologna & Cheese Sub - Large | 15.0g |
| Club Sub (12") | 14.0g |
Every Sub Station II item, ranked
All 96 items we have for Sub Station II, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Pickle Spear | 0.0g |
| Applesauce Cup | 0.0g |
| Seasonal Fruit | 0.0g |
| Fountain Drink | 0.0g |
| Mustard | 0.0g |
| Spicy Mustard | 0.0g |
| Sweet Tea | 0.0g |
| Bottled Water | 0.0g |
| Garden Salad with Cheese | 0.3g |
| Oatmeal Cookie | 0.8g |
| Kids Mini Sub (Ham & Cheese) | 1.5g |
| Chocolate Chip Cookie | 1.5g |
| Double Chocolate Cookie | 1.5g |
| Kids Mini Sub (Turkey & Cheese) | 1.8g |
| Ham, Capicola & Cheese Sub - Regular | 1.9g |
| Ham Sub (6") | 2.0g |
| Ham & Cheese Sub - Regular | 2.0g |
| Corned Beef & Cheese Sub - Regular | 2.0g |
| Seasonal Soup | 2.0g |
| Grilled Chicken Salad | 2.1g |
| Roast Beef Sub (6") | 2.7g |
| Roast Beef & Cheese Sub - Regular | 2.7g |
| Roast Beef, Turkey & Cheese Sub - Regular | 2.7g |
| Grilled Chicken Breast Sub - Regular | 2.7g |
| Ham, Salami & Cheese Sub - Regular | 2.8g |
| Ham, Pepperoni & Cheese Sub - Regular | 2.8g |
| Turkey Sub (6") | 2.9g |
| Turkey & Cheese Sub - Regular | 2.9g |
| The Ultimate Sub - Regular | 2.9g |
| Brownie | 3.0g |
| Frito Lay Chips | 3.0g |
| Potato Salad | 3.0g |
| Macaroni Salad | 3.0g |
| Peanut Butter Cookie | 3.0g |
| Ham, Turkey & Cheese Sub - Regular | 3.1g |
| Gyro Sub | 3.1g |
| Chef Salad | 3.1g |
| Italian Sub (6") | 3.2g |
| Ham, Salami, Pepperoni & Cheese Sub - Regular | 3.2g |
| The Italian Sub - Regular | 3.2g |
| Three Cheese Veggie Sub - Regular | 3.4g |
| Salami, Pepperoni & Cheese Sub - Regular | 3.6g |
| Coleslaw (side) | 4.0g |
| Grilled Chicken & Cheese Sub (Regular) | 4.0g |
| Kids Mini Sub (Bologna & Cheese) | 4.4g |
| All the Way (Oil & Vinegar) | 4.5g |
| 1000 Dressing | 4.5g |
| Ham, Capicola & Cheese Sub - Large | 4.5g |
| Ham, Salami & Cheese Sub - Large | 4.7g |
| Ham Sub (12") | 4.8g |
| Ham & Cheese Sub - Large | 4.8g |
| Corned Beef & Cheese Sub - Large | 5.0g |
| The Ultimate Sub - Large | 5.1g |
| Super Special #19 Salad | 5.4g |
| Grilled Chicken Breast Sub - Large | 5.5g |
| Turkey Sub (12") | 5.8g |
| Turkey & Cheese Sub - Large | 5.8g |
| Veggie Sub (6") | 6.0g |
| Steak & Cheese Sub (Regular) | 6.0g |
| BLT & Cheese Sub - Regular | 6.0g |
| T-Bird Sub (Turkey, Bacon, Swiss) | 6.0g |
| Reuben on Rye | 6.0g |
| Mayonnaise | 6.0g |
| Ham, Turkey & Cheese Sub - Large | 6.1g |
| Roast Beef, Turkey & Cheese Sub - Large | 6.1g |
| Roast Beef Sub (12") | 6.2g |
| Roast Beef & Cheese Sub - Large | 6.2g |
| Super Special Sub - Regular | 6.2g |
| Meatball & Cheese Sub (Regular) | 6.6g |
| Ham, Pepperoni & Cheese Sub - Large | 6.8g |
| Club Sub (6") | 7.0g |
| Classic Turkey Club | 7.0g |
| Honey Mustard | 7.0g |
| Bologna & Cheese Sub - Regular | 7.1g |
| Salami, Pepperoni & Cheese Sub - Large | 7.2g |
| Italian Sub (12") | 7.3g |
| The Italian Sub - Large | 7.3g |
| Ranch | 7.5g |
| Three Cheese Veggie Sub - Large | 7.7g |
| Super Special #19 Sub (6") | 8.0g |
| Steak & Cheese Sub - Large | 9.0g |
| Tuna Sub (6") | 10.0g |
| Veggie Sub (12") | 10.0g |
| Chicken Salad Sub (6") | 10.0g |
| Super Special Sub - Large | 10.7g |
| Tuna Salad Plate | 11.8g |
| BLT Sub (12") | 12.0g |
| Chicken Salad Plate | 12.0g |
| Tuna Salad & Cheese Sub - Regular | 12.6g |
| Chicken Salad & Cheese Sub - Regular | 12.8g |
| Meatballs & Cheese Sub - Large | 13.9g |
| Club Sub (12") | 14.0g |
| Bologna & Cheese Sub - Large | 15.0g |
| Tuna Sub (12") | 21.0g |
| Chicken Salad & Cheese Sub - Large | 25.6g |
| Tuna Salad & Cheese Sub - Large | 26.0g |
Frequently asked
Does Sub Station II use seed oils?
Based on our menu research, Sub Station II cooks with: Soybean oil (present in mayo and 'All the Way' oil dressing; soy listed as allergen across nearly all items); no frying — sandwiches are cold-prep or grilled/steamed. Across the 96 menu items we analyzed, it averages 5.6g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Sub Station II cook with?
Our research indicates: Soybean oil (present in mayo and 'All the Way' oil dressing; soy listed as allergen across nearly all items); no frying — sandwiches are cold-prep or grilled/steamed. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Sub Station II use beef tallow?
No. Our research indicates Sub Station II cooks with Soybean oil (present in mayo and 'All the Way' oil dressing; soy listed as allergen across nearly all items); no frying — sandwiches are cold-prep or grilled/steamed, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Sub Station II seed oil free?
No. Our research indicates Sub Station II cooks with Soybean oil (present in mayo and 'All the Way' oil dressing; soy listed as allergen across nearly all items); no frying — sandwiches are cold-prep or grilled/steamed, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Sub Station II?
Garden Salad with Cheese is the lowest-PUFA item we analyzed at Sub Station II, at an estimated 0.3g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Sub Station II?
Tuna Salad & Cheese Sub - Large is the highest-PUFA item we analyzed at Sub Station II, at an estimated 26.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
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See where Sub Station II lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.